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How to Identify Hunger Cues

By Kashi Read more articles, health advice, healthy eating, healthy weight loss, mindful eating, and snacking

Ask yourself these questions to help recognize hunger. If you answer “yes” to any of them, you may not really be hungry:

  1. Am I thirsty?
  2. Am I tired?
  3. Am I bored?
  4. When was the last time I ate—was it less than three hours ago?
  5. Can I wait 15 minutes before I eat again? Until the next meal?

Now, rate your hunger: On a scale from 1 to 10, what is my hunger? “Not very hungry” is a 1, while “extremely hungry” is a 10. If you rate yourself an 8, 9, or 10, it’s time to eat.

If it’s time to eat, select whole grain varieties of all your favorite foods like pasta, rice (and other grains), breads, cereals, energy bars, and crackers. Your heart and your taste buds will thank you!

Learn more about Hunger Versus Appetite and get ideas to reduce appetite-based eating.


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  1. User_48

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  2. 48_d4
    lyndon commented on this. about 5 years ago

    I have been adding more protine and fiber to my diet ,I also drink water and smoothies ,It has helped to control my hunger and keep me healthy.

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  3. 48_kc
    Kacie commented on this. over 5 years ago

    This is VERY TRUE. When I lost 30 pounds, it was mostly because I was constantly drinking water and I wasn’t as hungry during the day (plus excersize of course). Make a new water bottle friend to keep at your side!

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  4. User_48
    pugmom7 commented on this. over 5 years ago

    I have a “bubba” keg. It holds 52 ounces of water. I fill that up in the morning and by the time I get off of work, I need a refill! I still need snacks to helps my tummy to stay happy in between meals.

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  5. 48_dreamy
    Deriklalala commented on this. almost 6 years ago

    That’s so true. Sometimes you think you’re hungry but all you are is thirsty. Instead of pulling out the chips, have a couple of glasses of water.

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